Volume 1 Issue 3
BACK TO BASICS HEALTH & EXERCISE: EXERCISE & HYPERTENSION
Back to Basics
Health & Exercise
How Exercise Combats
Hypertension
May
2015
IN THIS ISSUE
How Exercise Combats High Blood
Pressure by Kyle Petry
Symptoms & Risk Factors
Prevalence of Hypertension
High blood pressure (hypertension) is the most
common condition of the circulatory system and
is strongly associated with increased risk of
cardiovascular disease, cardiovascular events
and death.
In 2011/12, 4.6 million Australians (32%) aged 18
years and over had high blood pressure (systolic
or diastolic blood pressure is >140/90 mmHg or
taking medication). Of these, more than two
thirds (68%) had uncontrolled or unmanaged
high blood pressure (not taking medication),
representing 3.1 million adult Australians.
What is Hypertension?
Blood pressure is defined by the pressure of your
blood against the inner walls of your arteries as it
is pumped around the body by your heart. As
your heart pumps the blood flows through your
arteries increasing and decreasing your blood
pressure which flows in a regular ‘wave’ pattern.
Hypertension is commonly referred to as the
‘silent killer’ as there is often no signs or
symptoms associated with this condition. There
are multiple modifiable risk factors that can
increase your risk of developing hypertension.
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Overweight or obese
Sedentary lifestyle
Smoking
Alcohol
High salt intake
High cholesterol
Diabetes
The Important of Exercise
Regular aerobic exercise has multiple effects
that protect against heart disease and circulatory
diseases including high blood pressure. Scientific
studies have shown that regular exercise reduces
blood pressure by an average of 6-7 mmHg. In
fact, a single bout of aerobic exercise has an
immediate blood pressure lowering effect that
can last from minutes to hours.
ARTICLE 1: Exercise & Hypertension
MONTHLY EXERCISE: Plank or Hover
NUTRITION: Benefits of Coconut Oil
OFFER: 50% off Personal Training
ARTICLE 2: New Meditation Class
May Exercise – Plank Hold
A plank or hover as demonstrated below is a body
weight exercise that can be performed in the
comfort of your own home. This exercise strongly
focuses on your core strength and also targets your
upper and lower limbs so it is a great all rounder.
The plank is performed as an isometric exercise
meaning it is a static exercise with no change in
length of your muscles. The plank works your
shoulders, arms (triceps), abdominals, chest and
buttocks.
Type & Amount of Exercise
The exact dose and type of exercise for blood
pressure management is not 100% clear.
However, the current guidelines listed by the
American College of Sports Medicine
recommends engaging in 30 minutes of
moderate aerobic exercise in the form of
walking, running or cycling at least 5 times per
week.
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Performing the Exercise
1.
2.
3.
4.
5.
6.
Start by getting into press up position
Elbows should be directly under your shoulders
Pull your toes up, flexing your ankle joint
Lift your body off the ground by locking knees
Engage your core holding your body straight
Hold position for set time and repeat 3-4 times
The plank can also be performed on your knees if
you find the full position too intense initially.
BACK TO BASICS HEALTH & EXERCISE: EXERCISE & HYPERTENSION
Volume 1 Issue 3
New Meditation Class – Now
Mondays at 7:00pm
NUTRITION – COCONUT OIL
Proven Benefits of Coconut Oil
Coconut oil is one of the few foods that can be
classified as a ‘superfood’ as it has a unique
combination of fatty acids, which have profound
effects on health such as fat loss, better brain
function and more.
Coconut oil can increase your energy
expenditure, helping you burn more fat. The
medium chain triglycerides in coconut oil have
been shown to increase 24 hours energy
expenditure by as much as 5%, potentially leading
too significant weight loss over the long term.
The lauric acid in coconut oil can kill bacteria,
viruses and fungi. The fatty acids and breakdown
products in coconut oil can kill harmful pathogens
helping to prevent infections.
Coconut oil can kill your hunger making you eat
less without even trying. The fatty acids in
coconut oil can significantly reduce appetite,
which may positively affect body weight.
Nutrition (100g):
Calories – 862
Saturated Fat – 86g
Poly. Fat – 1.8g
Mono. Fat – 6g
Coconut oil can improve blood cholesterol levels
and may lower your risk of heart disease. Studies
in both humans and rats show that coconut oil
improves important risk factors like total LDL and
HDL cholesterol, which translate to a reduced risk
of heart disease.
Coconut oil can help you lose fat, especially the
dangerous fat around your abdomen. A study in
20 obese males noted a reduction in waist
circumference of 2.86cm after 4 weeks of 30mL of
coconut oil per day.
The fatty acids in coconut oil can boost brain
function in Alzheimer’s. Studies show that the
fatty acids in coconut oil can increase blood levels
of ketone bodies, supplying energy for the brain
cells of Alzheimer’s patients relieving symptoms.
Back to Basics is excited to announce that
we will be hosting a weekly mediation class
available for bookings from the 27 April.
MAY OFFER – PERSONAL TRAINING
50% off 30-min Personal Training
8-Packs…now only $199
Only 20 packs are available at this reduced
rate so be sure to claim yours today!
What is included with this offer?
 8 x 30-minute personal training
sessions
 Setting realistic short and long term
fitness goals
 Access to our referral rewards program
 Full health and fitness assessment
 Health fund rebates may apply
Normal BP
32%
In 2011/12, 4.6 million Australians (32%) aged
18 years and over had high blood pressure
(systolic or diastolic blood pressure of
Low
cholesterol
recipe
- Baked
>140/90
mmHg or taking
medication).
More
than 66% had uncontrolled hypertension.
If you suffer from
stress, depression,
anxiety disorders,
chronic pain or
insomnia then we
highly recommend
trying meditation to
help your manage
your symptoms. Clinical studies have
proven that mediation can significantly
reduce stress levels and help you improve
your ability to deal with stressful situations.
For full details please visit our website at
healthandexercise.com.au/promotion/
Offer valid until 31/05/15. Basics T&C's
apply.
Group Fitness Timetable
Day
Class Description
HIIT – Kyle
Monday
Meditation - Toni
Benefits of Regular
Boxing
Time
 Muscle toning
9:30am
 Reduce your body
fat – 10:15am
 Enhance your7:00pm
cardiovascular
fitness
– 8:00pm
Boxing – Kyle
12:15pm – 1:00pm
Pilates - Catherine
5:30pm – 6:30pm
Hatha Yoga – Roxana
7.30pm – 8.30pm
HIIT – Kyle
9:30am – 10:15am
Kick Box – Kyle
9.30am – 10.15am
HIIT – Kyle
12:15pm – 1:00pm
Core Yoga - Roxana
6:30pm – 7:15pm
Vinyasa Yoga - Roxana
7:30pm – 8:30pm
Friday
HIIT – Ladies Only
9.30am – 10.30am
Saturday
Pilates – Catherine
9:00am – 10:00am
Tuesday
HEALTH FACTS – HIGH BLOOD PRESSURE
BP
I would like to take this opportunity to
welcome Toni Laoulach to our team. Toni
has over 8 years of experience in practicing
meditation and has a deep passion in
helping people discover the benefits it can
provide.
Wednesday
Thursday
www.healthandexercise.com.au
p 9687 7385
[email protected]
Please note that when cancelling an appointment, a minimum of 6 hours notice is expected. Exercise Physiology and Personal Training
appointments require 24 hours notice. This allows for the appointment to be taken by someone who really needs to come in for treatment.